Training Change - Need advice!!!!

Ironman Louisville 2013 prep is coming along nicely.  I've spent the last 2 weeks stepping back and truly focusing on "base" training in my aerobic zone.  This has been a major adjustment for me.  After being told countless times by Jay that my base training should be long and slow I finally decided to listen.  Seems as though most of my running was on the grey zone.  Even though I was seeing improvement I wasn't working my aerobic engine and teaching my body to burn fat as fuel.

Given that I had a good season last year and was seeing improvement this year I feel a little silly changing anything at this point, but I believe it's best for me long term.  They say for burnout, over training and recovery this is how you should do it.  And given my history of injury and Asthma it made sense to me.

The biggest challenge with this new focus is that my training pace is VERY slow compared to what I had been running.  It's embarrassing for one, but scares me that ill also race slower because of it.  Last thing I want to do is change something that makes me slower.  The goal is to get faster at the lower heart rate, I'm just not sure how long that should take.

If anyone has any good experience with this please let me know!!!!  TriFest is this weekend and I'm racing the Olympic distance.  Hoping to see some improvement from last year.  Should be fun!  I'll post an update after that race.

Half Marathon PR

This has been a PR kind of season so far. I finished the KDF Half Marathon in 1:35 and totally blew away my expectations. I hadn't really even been training for the distance so I wasn't sure how it would go and it went great. As you may know I've never considered myself a runner and not to long ago I hated running. It wasn't until recently when I lost the weight and got my Asthma under control that I was really able to work at it.

My brother and I got great starting spots near the front of the race. With 12,000 plus racing that's a good thing. I didn't have to spend a lot of energy dodging slower or walking participants. With the starting position and the perfect weather I was geared up to go hard.

When the race started I told myself to hold back and stay within myself to save something for the last half of the race. I thought I was in trouble when I looked down and saw that I had averaged 7:05 through the first 2 miles. But I felt great so I just kept on truckin.

About mile 8 you go through Churchill Downs and as cool as that was the little climbs coming out of the tunnels really spiked my heart rate. I think those 2 little hills hurt me for later in the race. I pushed it hard through this section and paid for it in the last 2 miles. But I embraced the suck and pushed through to a time I was super happy with.

Really hoping all these early season race results mean I'm on track for an awesome Ironman Louisville in August!

Season Progression

I've been away from this blog for quite some time now.  Thought I'd stop in and leave a quick update.  I've been blessed with the opportunity to work with SoundAsthma.com this year and wear some gear they have made for me to help spread the word on Asthma Awareness.  I'm also trying to get the word out about their awesome smartphone application called Asthma Sense.  You really should check it out!  They have allowed me to post a few blogs on their site about Asthma and my struggles with it, so please check those out also. :)

So far this year I've run the 3 Louisville Triple Crown races.  PR'd in the 5k and the 10 miler, I believe I would have PR'd in the 10K also but had a nature break that I couldn't ignore.  This weekend I raced in the Tri at the Y in New Albany Indiana.  It was the first Triathlon of the year for me and I had a great race.  Finished 1st in my age group and 7th overall.  Even though it's a small local Super Sprint, I'm still super happy with those results.

This race was extra cool for me for multiple reasons.  One I got to wear my new Tri Top from SoundAsthma and it's pretty cool.  Two, I got to race with my brother for the first time in 2 years and my best friend raced his 1st Tri ever!!!

All in all the season is going great.  I'm truly blessed and can't wait to see how this season unfolds!

2013 News!!!!!

Got some awesome news today!  Soundasthma.com will be sponsoring me for the entire 2013 season.  I'm really looking forward to working with them and helping raise asthma awareness.  As an athlete with asthma and a father of a 2 year old with pre asthma symptoms this is huge for me.   Learning more about the details.  More to come!!!

A war vet, Ironman in Training and my brother

I have 2 brothers (they are twins), both of whom I love greatly but today I wanted to tell you all about Kyle.  Since this blog is focused on triathlons, Ironman training and never giving up I thought it only made sense to write about Kyle.

Kyle is 5 years younger than me so as you can imagine there was a gap there growing up.  We always had a lot in common as kids and I enjoyed him hanging around.  As I became older and got a car and all that good stuff I pretty much stopped spending much time with my brothers and I regret that to this day.  Because of that I think as Kyle grew up we never really spent much time together either.  Even though we loved each other we had our own friends and things to do.  We both loved sports and enjoyed playing basketball in the CYO leagues.  I even got to coach his high school team, which was an awesome experience.

After high school and some college Kyle decided the Army was something that would work for him.  I deeply respected his decision to join especially given the post 9/11 times we lived in.  Kyle excelled in the military, really anything he puts his heart in he excels in.  I thought for sure he was going to be a career guy.  But luckily for his family he decided to get out and come home after about 5+ years in.  During that time he spent 18 months in Iraq.  We don't talk about that time much, mainly I think because I'm almost afraid to ask.  I've heard and seen enough video and pics to know that it wasnt a pleasant experience. 

During his time in the military Kyle missed a lot of family time.  I think that's probably the worst part of it for him.  I felt like Iraq really changed him for a while.  When he was home he seemed on edge.  I can only imagine how war can really impact a man.  I really don't see that in him much anymore.  He is a big ol softy around my daughter to, I love that!  I'm not sure if he really understands how proud of him I am, but I hope he does.  We texted a LOT during his time in Washington.  We kept each other motivated on our running programs and I really enjoyed that.  I really think we kind of had a rebonding time around that.  I really couldn't wait until he came home and we could do that stuff together.

He is home now and has been for a couple years.  Our work schedules don't allow us to get to train much together but when we do I love it.  We've also done some running races together and one Sprint triathlon.  Sharing something you are so passionate about with your brother is a pretty awesome thing.  Being the big brother I think I get just as much enjoyment in seeing him meet a goal than I do meeting my own.  It meant so much to me that he figured out how to get a day off for my Ironman last year.  I could always see and hear him in the crowd before anyone else.  When your little brother who you are so extremely proud of is out there showing his pride in you it's something that chokes me up even writing this.

Kyle is geared up for his first Ironman at Ironman Louisville this year.  We will be out there racing together hopefully and I hope I get a chance to see him on the course at some point.  He is a freakishly fast swimmer so there is a chance I won't see him after we jump off the dock.  I'm so excited for him knowing what that finish line feels like and living through the journey of your first Ironman is an experience in itself.  He is going to do great, I know he will, it's going to be an awesome year.

Please give him a shout out and keep him in your thoughts as he prepares for this day.  He's a true hero for his service and he'll be an Ironman this year!

Never Give Up especially on something you can't go a day without thinking about!!  Dream Big!

Pain

Looks like my hip pain isn't just going to go away.  This problem showed up last year and I ended up getting cortisone shots which I don't believe helped.  But some time off and strength training seemed to be the answer.  I had to end my 7 miler last night at 6.25 simply because I couldn't stand the pain any longer.

The pain is in my right hip on the back side of the leg at the top rear side of the bone.  It really only hurts when I run and the day or so after.  I have really tight hamstrings and I'm trying very hard to focus on stretching more.  Part of me believes it a form issue, but I'm not convinced that's what it is.  It could also me from mild probation, tight muscles, an injury, back issues or hip rotation issues.  Either way it's painful and I need to get it fixed.

My plan of attack is time off from running with a focus on the bike, stretching and strength/PT type work.  I'm going to give it 2 weeks and then start some easy runs and see how it feels.  Luckily I'm still a ways off from any primary races but this could impact some trail races I had planned.

I've neglected my bike really since a month after Ironman Louisville so the extra bike work is welcomed, but I don't want to lose any running fitness but a couple weeks won't hurt.

Enough complaining for today since my lunch is about finished.  Looking forward to the weekend and I hope you all have a great one!

If anyone has any tips or ideas about the hip thing please comment or email me!

Remember to never give up because anything you work hard enough for is possible!  Just check out rundustin.com for a prime example.

New Year New Season

I seem to have found my motivation for 2013.  Really pumped about a potential sponsor and a big schedule.  Started off the year with a solid swim set and a nice speed set on the treadmill with my brother who is also training for Ironman Louisville. 

Turned around the following day and hit the weights and did a hard interval session on the spin bike. 

I'll be putting 7 miles on the treadmill tonight and I must be losing it because I'm actually looking forward to it.  :)

Been doing some off and on training and fun stuff lately but nothing to structured.  Ran a trail race at Otter Creek Park in December and finished 5th in my age group.  I've also spent some really quality time with my kids.

Life is good!  Never give up!